Tag: calcium

Health Tip for Today ~ Is It Possible to Get Sufficient Calcium Without Supplements or Dairy?

It is possible for a person to get sufficient calcium without relying on supplements or dairy products.

There are plenty of alternative foods [to dairy] that can provide the necessary calcium intake. Here are some tips to help you meet your calcium needs without dairy:

    1. Explore plant-based calcium sources: Include calcium-rich plant foods in your diet, such as leafy greens (kale, spinach, collard greens), broccoli, bok choy, tofu (if fortified), legumes (chickpeas, black beans, lentils), almonds, chia seeds, and sesame seeds.
    2. Opt for fortified foods: Look for non-dairy milk alternatives, such as almond milk, soy milk, or oat milk, that are fortified with calcium. Also, check for other fortified foods like cereals, bread, or plant-based yogurts that contain added calcium.
    3. Consider calcium-rich seafood: Fatty fish like salmon and sardines, which are also excellent sources of omega-3 fatty acids, contain calcium. Canned fish with bones, such as canned salmon, can be particularly high in calcium.
    4. Get sunlight for vitamin D: Vitamin D is essential for calcium absorption. Spend some time outdoors to allow your skin to produce vitamin D when exposed to sunlight. If sunlight exposure is limited, you can consider vitamin D supplements or foods fortified with vitamin D.
    5. Focus on overall nutrient balance: Ensure you have a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. This will support overall nutrient intake and contribute to bone health.

It’s important to note that calcium needs vary depending on age, sex, and individual factors, so consulting with a healthcare professional or a registered dietitian is recommended to determine the appropriate calcium intake for your specific needs. They can help tailor a diet plan that suits your preferences and dietary requirements.

Source: ChatGPT

Health Tip for Today ~ Yogurt Has Some Great Health Benefits

Dairy-based Yogurt is Rich in Protein and Calcium

Yogurt is a good source of potassium, which has been shown to help ease tension inside blood vessels, according to the American Heart Association, which can help lower blood pressure, . . . Because it is made using fermentation, all yogurt, dairy and nondairy, contains probiotics. These beneficial bacteria may help maintain or restore the healthy microorganisms in your digestive tract, and play a key role in your body’s immune response, according to the National Center for Complementary and Integrative Health.

Making yogurt a regular part of your diet may also help with maintaining a healthy weight. A systematic review of 22 studies published in May 2016 in the International Journal of Obesity found that eating yogurt was associated with a lower body weight, less weight gain over time, and a smaller waist circumference compared with non–yogurt eaters. A study published in October 2017 in PLoS One even found that people who eat yogurt at least once a week were 18 percent less likely to develop gum disease.

With all these benefits, it’s little wonder that research has found that eating yogurt regularly is associated with better diet quality in general.

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Today’s Health Tip ~ Some Supplements Carry Potential Risks

6 Popular Supplements That May Have Hidden Dangers

  1. Vitamin D –  Too much can harm your kidneys.
  2. St. John’s Wort – It interacts with other medicines.
  3. Calcium – The excess may settle in your arteries.
  4. Multivitamins & multi-minerals – They are no substitute for a healthy diet.
  5. Fish Oil – Choose fish or flaxseed instead.
  6. Kava – Overuse can harm your liver.

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Today’s Health Tip ~ What Foods Will Thicken Your Blood?

Vitamin K, calcium and zinc are all necessary for the reactions in your body that cause blood to thicken and clot, so eating foods rich in these nutrients may be beneficial for thickening your blood. While nutrient deficiencies can make thin blood more likely, a number of other health conditions could also cause this condition. In these cases, food alone won’t thicken your blood, so speak with your doctor if you’re worried your blood might be thin to get to the bottom of the problem.

  1. Foods rich in Vitamin K – Cooked leafy green vegetables are among the best sources of vitamin K. A 1/2-cup serving of cooked kale provides 664 percent of the daily value for vitamin K. The same amount of cooked spinach or mustard greens will also give you more than 500 percent of the DV, and beet greens, collards, turnip greens, Swiss chard and dandelion greens have more than 100 percent of the DV per serving.
  2. Foods high in calcium – Adults need at least 1,000 milligrams of calcium per day. Dairy products are among the best sources. A cup of lowfat milk provides 31 percent of the DV, and the same amount of nonfat plain yogurt has 49 percent of the DV. Each ounce of nonfat mozzarella contains 29 percent of the DV. Other foods with smaller amounts of calcium include canned fish, almonds, broccoli, green leafy vegetables, tofu and okra.
  3. Foods rich in zinc – Women need at least 8 milligrams of zinc per day, and men require at least 11 grams. Seafood is one of the best sources, with a 3-ounce serving of oysters providing 445 percent of the DV and the same amount of crab or lobster offering more than 40 percent of the DV. Beef and lamb contain more than 30 percent of the DV per serving, and pork has about 28 percent of the DV per serving. Other foods that provide small amounts of zinc include nuts, seeds, beans, mushrooms, spinach and chicken.

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Today’s Health Tip ~ Foods to Eat While Going Through Menopause

Foods to Eat During Menopause

Calcium-rich foods – While you’re dealing with hot flashes and night sweats, your bones are going through changes of their own throughout menopause. This may not be something you feel right away, but bone loss becomes more prevalent during this time and can even lead to conditions like osteoporosis.

Try foods with high sources of calcium like:

  • Skim milk.
  • Cow’s milk.
  • Soy milk.
  • Yogurt.
  • Low-fat cheese.

Vegetables – Don’t  skimp out on those healthy greens. . . .Not only do leafy vegetables help with managing weight, but they can also help with bone health. Veggies like spinach, turnips and collard greens are great sources of calcium. Other veggies to work into your diet that help you maintain a healthy weight and reduce the severity of hot flashes include:

  • Broccoli.
  • Cauliflower.
  • Asparagus.
  • Brussel sprouts.
  • Kale.

Lean Protein – You’ll want to focus on leaner meats and proteins to keep your menopause symptoms as happy as possible. This switch can help with weight management, but it also ensures you’re increasing bone strength and muscle mass. You can have red meat once in a while, but we have to be careful with cholesterol.

Some lean protein to work into your diet:

  • Grilled chicken.
  • Tuna.
  • Turkey.
  • Lean beef.
  • Tofu.
  • Lentils.
  • Beans.

Soy products –  Soy from food products may alleviate hot flashes and night sweats in some women. According to some studies, soy products may help ease menopausal symptoms because they contain phytoestrogens — a chemical that’s similar to estrogen. But it can be a hit or miss for some. Not everyone carries the certain enzyme that converts the soy from phytoestrogen into estrogen.

Some soy-based products include:

  • Soybeans (you probably know them by the name edamame).
  • Soy flour.
  • Tofu.
  • Soy milk.

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Today’s Health Tip ~ 10 Healthy Eating Tips

10 Tips for Healthy Eating

1. Choose good carbs, not no carbs. Whole grains are your best bet.

2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices.

3. Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat. Plant oils, nuts, and fish are the healthiest sources.

4. Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.

5. Eat more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red.

6. Calcium is important. But milk isn’t the only, or even best, source.

7. Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk and juice.

8. Eating less salt is good for everyone’s health. Choose more fresh foods and fewer processed foods.

9. Moderate drinking can be healthy—but not for everyone. You must weigh the benefits and risks.

10. A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.

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